What should I eat after training?

The food that athletes eat after training can be considered the most important meal of their day. During this time, there is a unique window of opportunities in which muscle cells are most capable of occupying glucose and amino acids. Both of these nutrients are essential for physical recovery from the stress of training. For an average person, one gram of carbohydrates for every two pounds (about one kilogram) of body weight, combined with protein, it allows sufficient nutrition to supplement glycogen stores and synthesis of new proteins. During training, glycogen is exhausted because the cells use it to power muscle activity. The carbohydrates that athletes eat after training are used to supplement glycogen stores, a process that lasts at least 20 hours and may take days to be seated under extreme conditions. For athletes training daily, the best carbohydrates to eat after training are those that quickly enter the bloodstream such as pasta, potatoes or commercial drink for food replacement. To those that the trainingLess often, it will do well with a lower glycemic index, because rapid absorption is usually less worrying.

Protein is another nutrient that is important to eat after training. Muscle fibers are damaged during intense exercise and require amino acids, protein building blocks, for cellular repair. This repair is a means by which muscles are able to gain size and strength, but in the absence of proper nutrition, other body tissues will have to be distributed to supply the necessary nutrients. In a state after training, muscle cells are more permeable for both carbohydrates and amino acids, making it optimal time to consume foods that provide raw materials for cellular growth.

In addition, when athletes eat carbohydrates and proteins combined after training, muscle cells are able to absorb carbohydrates than when acting separately. Protein consumed after training alsoIt gives another advantage of suppressing catabolic hormones, such as cortisol, which would normally stimulate the disintegration of cellular material to compensate for energy lost during exercise. At the same time, the protein consumed after training stimulates the production of anabolic hormones such as insulin and testosterone to help in repairing muscle tissues.

The optimum ratio of carbohydrates to protein varies depending on the level of fitness athletes and the nature of activity. Generally, the optimum carbohydrate ratio to protein ranges from 1: 1 to 1: 4. Low intensity, long -term activities such as distance run, will require a higher proportion of carbohydrates. Exercise with high intensity, such as weightlifting, WIPO exercise causes greater muscle tissue damage and requires a larger part of the protein.